WEDNESDAY 7-8-15

Warm-up

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

  • OPT's Dynamic ROM Warmup

http://vimeo.com/68055023

This warm-up doesn't have rep ranges just move and get warm and loose
This Warmup is about moving so feel free to throw some of these movements in randomly it is a really dynamic joint sequence.
-- Elbow Egg-beater
-- Shoulder Rolls
-- Single Arm Circles
-- Double (opposite) Arm Circles
-- Discus Rotation
-- Toe 'n' Reach
-- Lunge Rock 'n' Reach
-- Air Deadlift
-- Single leg RDL
-- Knee Circles
-- Hip Twist
-- Hip Pivot Step
-- Ankle Twists
-- Squat Bottoms
-- Squat Round & Rolls
-- Side Lunge/Cossack Squat
-- Single Leg Hip/Knee/Ankle
-- Some Air Squats & Lunges (variation)
-- Some more Arm circles
-- Side Bends
-- Wide stance Side bend (progressive)
-- Twist & Reach
-- Twist & Reach Pulses
-- Reaching Side Bend
-- Reach Back Twists
-- Hip Circles
-- Hip Hinging
-- Some more Air Squats

Metcon

40min

  • Form: Metcon (Time)

800m run

20 C&J (Anyhow)
800m run
20 C&J
800m run

  • Con: Metcon (Time)

1200m run

30 C&J (Anyhow) (115/85 -- 135/95)
600m run
30 C&J (115/85 -- 135/95)
1200m run

  • Int: Abbate (Time)

For Time:

Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

To learn more about Abbate click here